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Copyright © 2010 by Martha Stewart Living Omnimedia, Inc.
All rights reserved.
Published in the United States by Clarkson Potter/Publishers,
an imprint of the Crown Publishing Group,
a division of Random House, Inc., New York.
www.clarksonpotter.com
www.marthastewart.com

For all of us desiring a long, good life
of well-being.

CLARKSON POTTER is a trademark and POTTER
with colophon is a registered trademark of Random House, Inc.
Some photographs and recipes originally appeared
in Martha Stewart Living Omnimedia publications.
Library of Congress Cataloging-in-Publication Data
Power Foods: 150 delicious recipes with the 38 healthiest ingredients /
the editors of Whole Living magazine.—1st ed.
Includes index.
1. Cookery (Natural foods) 2. Nutrition. 3. Functional foods.
TX741.W474 2011
641.5'636—dc22
2010003255
ISBN 978-0-307-46532-0
Printed in China
Design by Michele Outland
Cover design by William van Roden
Cover photograph by Sang An
Photograph credits appear on page 373.
10 9 8 7 6 5 4 3 2 1
First Edition

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CONTENTS
FOREWORD 8
INTRODUCTION 10
COMMON TERMS 12

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power foods

recipes

the basics

PHOTO CREDITS 373

VEGETABLES 16

BREAKFAST 68

PANTRY PRIMERS 342

INDEX 374

FRUITS 34

STARTERS AND
SNACKS 92

GLOSSARY OF TERMS 352

GRAINS AND LEGUMES 42
NUTS AND SEEDS 50

SANDWICHES AND
WRAPS 120

EGGS, YOGURT,
AND FISH 58

SOUPS AND STEWS 138

EATING FOR YOUR
HEALTH 360
NUTRITIONAL INDEX 366

SALADS 168
MAIN DISHES 204
SIDE DISHES 276
DESSERTS 316

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sweet potato hummus

MAKES 4 CUPS

Sweet potatoes’ orange hue is the beautiful result of a wealth of betacarotene, which helps support eye health and immunity. Chickpeas provide
a rich source of soluble fiber and B-vitamins for cardiovascular health.
By serving this dip with crisp-tender vegetables such as red peppers and
broccoli, you will also get vitamin C, selenium, and sulforaphane,
an antioxidant shown to prevent certain types of cancers. Whole-wheat
pita bread is another healthful, fiber-rich alternative to crackers.
1 pound sweet potatoes
(about 2), peeled and cut into
1-inch pieces
1 can (15 ounces) chickpeas,
drained and rinsed
¼ cup fresh lemon juice
(from 1 to 2 lemons)
¼ cup tahini (sesame seed
paste)
2 tablespoons olive oil
2 teaspoons ground cumin
1 garlic clove, finely chopped
Coarse salt and freshly
ground pepper
½ teaspoon hot or smoked
paprika, for garnish

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1

Fill a large pot with 2 inches of water; set a steamer basket
(or colander) inside pot, and bring water to a boil. Add potatoes;
reduce heat to a simmer, cover, and cook until potatoes are tender,
10 to 12 minutes.

2

Transfer potatoes to a food processor. Add chickpeas, lemon juice,
tahini, oil, cumin, and garlic. Puree until smooth, about 1 minute;
thin with up to 2 tablespoons of water if necessary. Add ¼ teaspoon
salt and season with pepper. Let cool; refrigerate for up to 1 week in an
airtight container. Garnish with paprika before serving.

per ¼-cup serving: 106 calories; .6 g saturated fat; 3.4 g unsaturated fat; 0 mg cholesterol;
14.8 g carbohydrates; 2.9 g protein; 151 mg sodium; 2.7 g fiber

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chilled asparagus soup with
spinach and avocado
SERVES 4

Serve this no-cook soup straight from the blender when it is still frothy,
or well chilled during warmer months. Bright, lemony sorrel makes a
nice garnish. If you are unable to find pencil-thin asparagus, trim thicker
stalks with a vegetable peeler or paring knife.
1 Kirby cucumber, peeled
8 ounces asparagus, preferably
pencil thin, tough ends
trimmed and spears cut into
2-inch pieces
2 cups cold water
4 ounces spinach, trimmed,
washed well, and drained
4 scallions, trimmed and cut
into 2-inch lengths
1 ripe, firm avocado,
halved lengthwise, pitted,
and peeled
¼ cup packed fresh mint, plus
more for garnish
2 tablespoons fresh
lemon juice
Coarse salt and freshly
ground pepper
4 to 6 fresh sorrel leaves, cut
into fine strips, for garnish
(optional)

1

Halve cucumber lengthwise; cut one half into eighths and the
other into ¼-inch dice. Puree asparagus in a blender with ½ cup
cold water until smooth.

2

Add spinach, scallions, cucumber eighths, and another ½ cup
water. Blend until completely smooth. Add avocado, mint, and
lemon juice; puree until smooth, adding remaining 1 cup water a little
at a time until soup reaches desired consistency. Add ¾ teaspoon salt,
and season with pepper. Scrape down sides of blender with a flexible
spatula, and puree 5 seconds more. If you would like the soup chilled,
refrigerate at least 30 minutes (and up to 1 day, covered).

3

Divide soup among four bowls, and garnish each with diced
cucumber, sorrel (if using), and a mint sprig. Serve immediately.

per serving: 119 calories; 1.1 g saturated fat; 6 g unsaturated fat; 0 mg cholesterol;
11 g carbohydrates; 3.9 g protein; 277 mg sodium; 6.4 g fiber

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shredded brussels
sprouts salad
SERVES 4

Although more commonly cooked, brussels sprouts, Swiss chard, and kale
also make delicious raw salads, as long as they’re thinly sliced. This salad—
which combines two of the vegetables—serves as a particularly nice fall or
winter first course, when it’s hard to find flavorful leaf lettuces.
1 tablespoon wholegrain mustard
3 tablespoons fresh lemon
juice (from 1 to 2 lemons)
Coarse salt
1 tablespoon plus 1 teaspoon
pure maple syrup
2 tablespoons sunflower oil,
preferably cold-pressed
8 ounces brussels sprouts,
very thinly sliced (about
3 cups)
4 to 6 leaves Swiss chard or
kale (preferably Lacinato), or
a combination, stemmed and
thinly sliced (3 cups)
¹| ³ cup raw hulled sunflower
seeds, toasted (page 57)

1
2

Stir together mustard, lemon juice, ¾ teaspoon salt, and the
maple syrup; whisk in oil until emulsified.
In a salad bowl, toss together brussels sprouts and chard. Add
sunflower seeds and dressing; toss to coat. Serve immediately.

per serving: 178 calories; 1.4 g saturated fat; 11 g unsaturated fat; 0 mg cholesterol;
13.8 g carbohydrates; 5.2 g protein; 433 mg sodium; 3.9 g fiber

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marinated beet salad

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SERVES 4

You can vary this recipe by using half olive oil and half walnut oil and
topping the beets with toasted walnuts. For the most visually appealing
presentation, use a mixture of beets such as Chioggia, golden, and red.
5 beets (about 1 pound without
greens), trimmed and halved
1 garlic clove, smashed
1 tablespoon sherry vinegar
2 tablespoons extra-virgin
olive oil
Coarse salt and freshly
ground pepper
¼ cup fresh mint leaves,
coarsely chopped
¼ cup crumbled goat cheese
(about 2 ounces)

1

Fill a large saucepan with 2 inches of water; set a steamer basket
(or colander) inside pan, and bring to a boil. Place beets in basket,
cover pot, and reduce heat to a gentle simmer. Steam until beets
are tender when pierced with the tip of a sharp knife, 30 to 35 minutes.
Remove beets. When cool enough to handle, rub with paper towels to
remove skins. Cut the beets into thin slices.

2

Combine beets, garlic, vinegar, oil, and 1 teaspoon salt; season
with pepper. Toss to combine. Cover and refrigerate at least 3
hours, or up to overnight.

3

When ready to serve, remove and discard garlic. Top beets with
mint and goat cheese.

per serving: 145 calories; 3 g saturated fat; 6.5 g unsaturated fat; 6.5 mg cholesterol;
10.4 g carbohydrates; 4.4 g protein; 613 mg sodium; 3 g fiber

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